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Sunday, July 12 · one day · 3 complete plans

Pick your plan for the day

Easy, Intermediate and Sophisticated are three separate, full-day menus for this date — breakfast to dessert, each cooked entirely at one level. Tap a plan below to open it, or compare all three.

Viewing one plan at a time — switch above, or
Show Everyday · 3 meals Full table · every course
Intermediate day Confident home cook · 25–45 min a dish
Island Confidence · Sun · 7 dishes · 5163 cal for the day
Every dish here is Intermediate — A step up — a little technique, a few components, the sweet spot of everyday cooking.
🛒 Add this intermediate day to my list
Breakfast 563 cal
Callaloo & Saltfish Scramble with Charred Corn BreadIntermediate
Breakfast

Callaloo & Saltfish Scramble with Charred Corn Bread

Creamy West Indian greens, flaked salt cod & golden cornmeal pan-cakes

563 cal · 21g protein · 32 min
high-proteinintermediatecaribbean
View recipe
Lunch 496 cal
Charred Octopus & Green Mango Salad with Cilantro-Lime DressingIntermediateMembers
Lunch

Charred Octopus & Green Mango Salad with Cilantro-Lime Dressing

Tender braised octopus, crispy pan-sear, unripe mango crunch, Caribbean herbs

496 cal · 53g protein · 50 min
high-proteinseafoodintermediate
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Dinner 1197 cal
Jerk-Spiced Mahi-Mahi with Charred Pineapple-Habanero Glaze & Coconut RiceIntermediateMembers
Dinner

Jerk-Spiced Mahi-Mahi with Charred Pineapple-Habanero Glaze & Coconut Rice

Caribbean jerk marinade, caramelized pineapple heat, fragrant coconut rice with scallions

1197 cal · 47g protein · 45 min
high-proteinseafoodintermediate
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+ 4 more courses snack, in-between, appetizer, dessert · 2907 cal
Snack 638 cal
Crispy Plantain Chips with Lime Crema & Chili PowderIntermediateMembers
Snack

Crispy Plantain Chips with Lime Crema & Chili Powder

Paper-thin fried plantain rounds, tangy cream, smoked heat

638 cal · 4g protein · 23 min
vegan-friendlysnackintermediate
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In-between 817 cal
Coconut-Lime Sorbet with Crispy Plantain TuileIntermediateMembers
In-between

Coconut-Lime Sorbet with Crispy Plantain Tuile

Creamy-icy frozen coconut, bright lime acid, delicate sweet crisp

817 cal · 6g protein · 30 min
vegandairy-freeintermediate
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Appetizer 972 cal
Escovitch Red Snapper with Charred Poblano Oil & Crispy GarlicIntermediateMembers
Appetizer

Escovitch Red Snapper with Charred Poblano Oil & Crispy Garlic

Whole roasted snapper in pickling spice, poblano emulsion, pan-crisped garlic chips

972 cal · 94g protein · 45 min
high-proteinseafoodintermediategluten-free
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Dessert 480 cal
Coconut-Rum Flan with Caramelized Banana Crisps & Lime ZestIntermediateMembers
Dessert

Coconut-Rum Flan with Caramelized Banana Crisps & Lime Zest

Silky custard infused with toasted coconut & aged rum, caramel sauce, crispy fried banana chips

480 cal · 6g protein · 60 min
intermediategluten-free
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Three meals 2256 cal 121g protein 203g carbs 111g fat ✓ Macros verified

Cook every course and the day comes to 5163 cal · 231g protein. How we calculate this

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Common questions

Why are there three menus for one day?

Because "what should I cook" depends entirely on how much time and energy you have. The same date is written at three effort levels so you can pick the one that fits tonight.

Are the calories per serving or for the whole dish?

Per serving, always. The yield is printed on every recipe and the serving slider rescales the ingredients and the macros together.

Can I get today's menu by email?

Yes — members can have the day's menu sent every morning, and you can unsubscribe from any one of those emails.